Sometimes, the solution to whatever problem we have has been right under our nose the whole time. When it comes to dieting and losing weight quickly, most people don’t even think of the biggest key to success; planning your meals and sticking to them!

Recently, I lost 5 pounds in 2 weeks and although I still have 10 more to go, I have already shrunk a dress size. How did I do it? I stuck to my plan and kept track of everything (total calories) I ate daily on an iPhone app called ‘My Fitness Pal.’ I ate small meals every three hours or so and severely limited my trans fat intake and I rode by bike for 30 minutes while listening to ‘Pandora’ music on my iPhone through one earphone! Before I started, I went to and figured out how many calories I was limited to if I wanted to lose weight.

I also switched from over-processed foods to strictly whole grains which means instead of regular pasta, white rice, and white bread I opted for whole wheat pasta, sugar free whole wheat bread, and brown rice; simple as that! When it came to protein sources, I cut out the red meat for two weeks even though I had to cheat once on the first day of the third week and I chose sliced chicken breasts and occasional fish.

Here’s a sample daily diet routine that worked for me:


  • 1 teaspoon olive oil (to fry the egg whites)
  • 3 egg whites
  • 2 slices of non-fat American cheese
  • 2 slices of Nature’s Own Sugar Free Whole Wheat Bread
  • 8 ounces of skim milk

Snack #1

  • 8.25 ounces of Muscle Milk Light nutritioMy Fitness Pal app is excellent for keeping track of your daily calories consumed.nal shake


  • Breast of chicken sliced and pan fried in 1 teaspoon of olive oil
  • 1 pack (7.5 ounces) of Simply Steam Green Giant green beans with almonds

Snack #2

  • Atkins Protein Bar


  • Breast of chicken or fish sliced and pan fried in 1 teaspoon of olive oil
  • 1 can of green beans (any brand)

To lose weight effectively, it’s so important to be organized with your meal preparation and track everything. I prepare my lunch every day the night before so I can wake up, bag it, and go! I also have to make sure I have my Muscle Milk shake and protein bar and plenty of water. During my above-mentioned diet, I drank half a gallon of water every day and it seemed to work just fine for me. I have no doubt in another 4-5 weeks I will have reached my desired weight. Care to join me?